Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride at Near Max Effort 1 Minute and 45 Seconds Easy Repeat Above 2 Steps Two Times Then 5 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 2 Minutes Easy Repeat above 2 Steps Four Times Warmdown: Aim for 10 minutes […]
Category: Workout of the Week
Week of Jan 13 – Jan 19, 2020
This workout builds on the workout from the previous weeks. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 8 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 2 Minutes Easy Repeat above 2 Steps Two Times Then 15 Second Stride at Near Max Effort 1 Minute and 45 Seconds Easy Repeat […]
Week of Jan 6 – Jan 12, 2020
It’s a New Year and time to start building towards the Spring Races! Increase your base mileage as much as you can and add in this workout to maximize your fitness ceiling. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 5 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 2 Minutes […]
Week of Dec 30 – Jan 5, 2020
Arete Endurance loves goal setting and no better time to do it as the calendar turns. This is your Workout of the Week. If you need a little help putting thoughts to paper, use the attachment below. What’s slightly different is that it’s written from the perspective of looking back at what you achieved, not […]
Week of Dec 23 – Dec 29, 2019
10th and final week of the post race season rebuild. Merry Christmas and Happy Holidays to you all. Arete Endurance has grown a lot in 2019 and I am so grateful and thankful. Its’ fulfilling a dream I’ve always had, to help those that share similar passions and goals. If you have big goals and […]
Week of Dec 16 – Dec 22, 2019
9th week of the post race season rebuild. One more to go and it’s 2020 and time to get serious… 😉 Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride RPE9 1:45 RPE5 Repeat above two steps 4 Times then do the following 5:00 At RPE7 (Roughly ½ Marathon Effort for […]
Week of Dec 9 – Dec 15, 2019
8th week of the post race season rebuild. Holding speed for longer is re-introduced. Workout can also be done as a strength workout on a treadmill. Instead of speed, use elevation (6% as an RPE9) Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Second at RPE9 30 Seconds at RPE5 60 Seconds […]
Week of Dec 2– Dec 8, 2019
7th week of the post race season rebuild. With many races now open for registration, it’s time to start dreaming of your goal marathon (or ½) pace for 2020. Once you know your dream pace, do the following. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: Example if your dream marathon pace is […]
Week of Nov 25 – Dec 1, 2019
6th week of the post race season rebuild. 30/30’s on Tap this week. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Seconds at RPE8 (Or about 5KM Pace 30 Seconds at RPE4 (Easy Pace) Repeat 5 Times 10 Minutes RPE4 (Easy Pace) 30 Seconds at RPE8 (Or about 5KM Pace 30 Seconds […]
Week of November 18 – 24, 2019
5th week of the post race season rebuild. A workout built for the treadmill and focuses on strength development. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: Pace on treadmill should be comfortable, the difficulty comes from the Incline Adjustments 3 Minutes at 4- 6 % Incline on Treadmill 2 Minutes at 1% […]